WODs for the Individual and 3-Person Same-Sex Team Event April 22, 2023 Indy & 3-Person Same-Sex Teams April 22, 2023 Register Now! FREE Shirt Deadline 03/25! WOD 1Got a better WOD 1 name (should fit both Indy and Team)? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee! WOD 1 - INDIVIDUAL "DT-ish" Festivus Games 6 min AMRAP Buy-in: 500 m Row Then, AMRAP in remaining time of: 12 Kettlebell Deadlifts 9 Russian Kettlebell Swings 6 Kettlebell Thrusters Score 1a is Time to Complete 500m Row Score 1b is Total Reps Completed The Athlete will start on the rower. At 3-2-1 Go! the Athlete will begin to row. Once they complete the row, the Athlete will walk over to the kettlebell and begin the Deadlifts. Once they complete the 12 Deadlifts, they will move on to the Russian Kettlebell Swings. Once they complete the nine Russian kettlebell Swings, they will move on to the Thrusters. Once they have completed the six Thrusters, they will begin again with the Deadlifts. They will continue through that work for the whole six minutes. WOD 1 INDIVIDUAL STANDARDS Rowing - Athlete’s feet must be strapped in. The damper can be set to athlete’s choice. Handle will be in the cradle and hands may not touch the handle until 3, 2, 1, Go! Deadlift - The Athlete(s) will start standing with the kettlebell between their feet. This is a traditional sumo deadlift with the feet wide and the kettlebell touching the ground between the Athlete’s feet. Starting at the floor, the kettlebell is lifted until the hips and knees reach full extension with the shoulders in line with the body. The arms must be straight throughout. The kettlebell must touch the floor for the rep to count. NO REP- No reps include not achieving knee and hip extension at the top OR not touching the kettlebell to the floor. Russian Kettlebell Swing - After the 12th Deadlift, while standing upright, the Russian Kettlebell Swing may be started. The Athlete(s) will lower the kettlebell between their legs. The kettlebell must pass behind the heels at the bottom. The athlete then begins the rising arc and the movement finishes when the arms are straight, the hands are above the shoulders and the hips are extended. Thruster - Thrusters may be done with both hands on the kettlebell or single-arm Thrusters are also allowed. After the 9th Russian Kettlebell Swing, the kettlebell must be returned to below the waist before being brought to the goblet position or in a single hand. If using two hands, the kettlebell must be held with both hands on the horns (or handle) of the kettlebell with the handle facing up. Once in the starting positing, with hips and knees fully extended, the athlete will squat until the crease of their hip is below the top of their knee. They will then stand up bring the kettlebell over their head. The rep is completed when the knees, hips, and arm(s) are fully extended with the kettlebell over or slightly behind the center of the body. Dropping the kettlebell will constitute a NO REP. Kettlebell Variations: Intermediates: M–53# / F-35# Novice/Masters: M–35# / F–25# WOD 1 - TEAM "DT-ish" 6 min AMRAP Athletes 1 & 2 synchronized: 12 Kettlebell Deadlifts 9 Russian Kettlebell Swings 6 Kettlebell Thruster Athlete 3: Row Score 1a is Total Meters Rowed Score 1b is Total Syncro Reps Completed One Athlete will start on the rower, the other two Athletes will start with one kettlebell on the floor. At 3-2-1 Go! the Athlete on the rower will begin to row and the other two Athletes will pick up their kettlebells and start with their Deadlifts. Once they complete the 12 Synchro Deadlifts, they will move on to the Synchro Russian Kettlebell Swings. Once they complete the nine Russian Kettlebell Swings, they will move on to the Synchro Thrusters. Once they have completed the six Synchro Thrusters, they will begin again with the Deadlifts. They will continue with one Athlete rowing and two Athletes performing the synchro work for the whole six minutes. Athletes can change positions at any time. WOD 1 TEAM STANDARDS Rowing - Athlete’s feet must be strapped in. The damper can be set to athlete’s choice. Handle will be in the cradle and hands may not touch the handle until 3, 2, 1, Go! Deadlift - The Athlete(s) will start standing with the kettlebell between their feet. This is a traditional sumo deadlift with the feet wide and the kettlebell touching the ground between the Athlete’s feet. Starting at the floor, the kettlebell is lifted until the hips and knees reach full extension with the shoulders in line with the body. The arms must be straight throughout. The kettlebell must touch the floor for the rep to count. NO REP- No reps include not achieving knee and hip extension at the top OR not touching the kettlebell to the floor. The movement will be considered synchro at two points: Both kettlebells touching the floor and both Athletes standing fully upright. Russian Kettlebell Swing - After the 12th Deadlift, while standing upright, the Russian Kettlebell Swing may be started. The Athlete(s) will lower the kettlebell between their legs. The kettlebell must pass behind the heels at the bottom. The athlete then begins the rising arc and the movement finishes when the arms are straight, the hands are above the shoulders and the hips are extended. The movement will be considered synchro when both Athletes are standing with hips and knees fully extended and the kettlebells above the shoulders. Thruster - Thrusters may be done with both hands on the kettlebell or single-arm Thrusters are also allowed. After the 9th Russian Kettlebell Swing, the kettlebell must be returned to below the waist before being brought to the goblet position or in a single hand. If using two hands, the kettlebell must be held with both hands on the horns (or handle) of the kettlebell with the handle facing up. Once in the starting positing, with hips and knees fully extended, the athlete will squat until the crease of their hip is below the top of their knee. They will then stand up bring the kettlebell over their head. The rep is completed when the knees, hips, and arm(s) are fully extended with the kettlebell over or slightly behind the center of the body. Dropping the kettlebell will constitute a NO REP. The movement will be considered synchro when both Athletes are in the bottom of the squat and also when both Athletes are standing with the arms, hips, and knees locked out with the kettlebells over the center of the body. Kettlebell Variations: Intermediates: M–53# / F-35# Novice/Masters: M–35# / F–25# WOD 2Got a better WOD 2 name (Should fit both Indy and Team)? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee! WOD 2 – INDIVIDUAL "THE SAME, BUT DIFFERENT" Festivus Games 7-minute time cap 21-15-9 of: Wall Balls Hang Power Snatch At 3-2-1 Go! the Athlete will perform 21-15-9 reps of Wall Balls and Hang Power Snatch. Score is time completed. 7 minute time cap. One second will get added for each rep not completed. WOD 2 INDIVIDUAL STANDARDS Wall Ball - Ball starts on the ground. Athlete picks it up to upright, full hip extension position with ball in front-rack position. Athlete squats to hip crease below knee keeping ball in front-rack position, after rising back toward the top the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. If the ball hits the ground the Athlete must reposition to upright, hips extended, front-rack position before squatting for next rep. The ball must be on the ground at a complete stop for athletes to switch. Allowing the ball to drop from the target to the ground will result in a no rep. An air ball, where the ball gets high enough but does not make contact with the target, is a no rep. Hang Power Snatch - The barbell will begin preloaded on the ground. The Athlete will begin by performing a deadlift and bringing the bar up to the hips. From there, they may lower the bar to hang position (anywhere between the top of the knees and the hips), and then perform a snatch by bringing the bar straight overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then overhead is a no rep. The rep is completed when the barbell is fully locked-out overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The rep is complete at this point. The Athlete will then bring the bar back down to hang position for the next rep. If the bar is brought down to the ground, the Athlete will have to pick it up in a deadlift before starting again. The bar must be lowered to the hips before being dropped. A bar dropped from above the hips, will constitute a No Rep. Wall Ball Variations: Intermediates: M-20#|10' / F-14#|9' Novice/Masters: M-14#|10' / F-10#|9' Barbell Variations: Intermediates: M-95# / F-65# Novice/Masters: M-65# / F-45# SCORE 2: Time to Complete One second will get added for each rep not completed. WOD 2 – TEAM "THE SAME, BUT DIFFERENT" Festivus Games 15-Minute Time Cap Each Athlete will perform one of the following: 3 rounds of: 15 Wall Balls 15 Hang Power Snatch 21-15-9 Wall Balls Hang Power Snatch 45 Wall Balls 45 Hang Power Snatch Each Athlete must complete one of the three workouts. Each workout may only be performed once. At 3-2-1 Go! the first Athlete will perform 3 Rounds of 15 Wall Balls and then 15 Hang Power Snatch. Once they have completed that, the second Athlete will perform 21-15-9 reps of Wall Balls and Hang Power Snatch. Once they have complete that, the third Athlete will perform 45 Wall Balls and then 45 Hang Power Snatch. Score is time completed. 15 minute time cap. One second will get added for each rep not completed. WOD 2 TEAM STANDARDS Wall Ball - Ball starts on the ground. Athlete picks it up to upright, full hip extension position with ball in front-rack position. Athlete squats to hip crease below knee keeping ball in front-rack position, after rising back toward the top the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. If the ball hits the ground the Athlete must reposition to upright, hips extended, front-rack position before squatting for next rep. The ball must be on the ground at a complete stop for athletes to switch. Allowing the ball to drop from the target to the ground will result in a no rep. An air ball, where the ball gets high enough but does not make contact with the target, is a no rep. Hang Power Snatch - The barbell will begin preloaded on the ground. The Athlete will begin by performing a deadlift and bringing the bar up to the hips. From there, they may lower the bar to hang position (anywhere between the top of the knees and the hips), and then perform a snatch by bringing the bar straight overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then overhead is a no rep. The rep is completed when the barbell is fully locked-out overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The rep is complete at this point. The Athlete will then bring the bar back down to hang position for the next rep. If the bar is brought down to the ground, the Athlete will have to pick it up in a deadlift before starting again. The bar must be lowered to the hips before being dropped. A bar dropped from above the hips, will constitute a No Rep. Wall Ball Variations: Intermediates: M-20#|10' / F-14#|9' Novice/Masters: M-14#|10' / F-10#|9' Barbell Variations: Intermediates: M-95# / F-65# Novice/Masters: M-65# / F-45# SCORE 2: Time to Complete One second will get added for each rep not completed. WOD 3Got a better WOD 3 name? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee! WOD 3 - INDIVIDUAL "GYMNASTY" Festivus Games 2 Rounds of 3 min EMOM Min 1 - :50 - Max Pull-Ups / Ring Rows Min 2 - :50 - Alternating Forward Lunges / Goblet Squats Min 3 - :50 - Line Facing Burpees At 3-2-1 Go! the Athlete will step up to the bar or the rings and complete as many Pull-Ups (Intermediate) or Ring Rows (Novice or Masters) as possible in 50 seconds. The Athlete will then prepare for the next movement. Once the one-minute timer beeps, the Athlete will perform as many Alternating Forward Lunges (Intermediate) or Goblet Squats (Novice and Masters) as possible in 50 seconds. The Athlete will then prepare for the next movement. Once the one-minute timer beeps, the Athlete will complete as many Line Facing Burpees as possible in 50 seconds. The Athlete will then start at the beginning and complete this work for a total of 2 rounds in 6 minutes. Score is total completed reps. WOD 3 INDIVIDUAL STANDARDS Pull-Ups (Intermediate) - Strict, kipping or butterfly are all allowed. Pull-ups begin with the Athlete in full arm extension and feet not touching anything. The chin must go above the bar before descending to full arm extension. NO REP - No reps include the chin not going above the bar, the feet touching anything, the arms not being fully extended in the down position or using the jump to the bar as momentum for the first rep. If a jump is required to get to the bar the Athlete must first dead hang with arms fully extended before beginning reps. Ring Row (Novice and Masters) - Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. NO REP - No reps include not having the body in a rigid line from ankle to neck and the rings not breaking the plane of the chest. Alternating Forward Lunges (Intermediate) - The Athlete will begin by standing tall. The Athlete will then begin by lunging forward (only forward) and touching their back knee to the ground and return back to a standing position with feet back in line and hips and knees fully extended. The Athlete’s hands and arms cannot assist in any way to help get out of the lunge. Goblet Squats (Novice and Masters) - The Athlete will begin standing, fully upright with the knees and hips extended, holding the KB horns upright and the KB at a height between the chest and neck. While maintaining the KB grip position, the Athlete lowers the hip crease to below the knee and stands back up to the fully-upright position for each rep. Line Facing Burpees - Line Facing Burpees must be performed perpendicular to and facing the line. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the line. Stepping and/or jumping back to the starting position are both permitted. Intermediates: Must jump over the line using a two-foot takeoff. Novice/Masters: Single-legged jumping or stepping over is permitted. Kettlebell Variations: Novice/Masters: M-25# / F–15# Score 3: Total Reps Completed WOD 3 - TEAM "GYMNASTY" Festivus Games 3 Rounds of 3 min EMOM Min 1 - :50 - Max Pull-Ups / Ring Rows Min 2 - :50 - Synchro Alternating Forward Lunges / Goblet Squats Min 3 - :50 - Synchro Line Facing Burpees At 3-2-1 Go! one Athlete will step up to the bar or the rings and complete as many pull-ups or ring rows as possible in 50 seconds. The team will then prepare for the next movement. Once the one-minute timer beeps, all three Athletes will perform as many Synchro Alternating Forward Lunges or Goblet Squats as possible in 50 seconds. The team will then prepare for the next movement. Once the one-minute timer beeps, all three Athletes will complete as many Synchro Line Facing Burpees as possible in 50 seconds. The team will then start from the beginning and complete this work for a total of 3 rounds in 9 minutes. Score is total completed reps. WOD 3 TEAM STANDARDS Pull-Ups (Intermediate) - Strict, kipping or butterfly are all allowed. Pull-ups begin with the Athlete in full arm extension and feet not touching anything. The chin must go above the bar before descending to full arm extension. NO REP - No reps include the chin not going above the bar, the feet touching anything, the arms not being fully extended in the down position or using the jump to the bar as momentum for the first rep. If a jump is required to get to the bar the Athlete must first dead hang with arms fully extended before beginning reps. Ring Row (Novice and Masters) - Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. NO REP - No reps include not having the body in a rigid line from ankle to neck and the rings not breaking the plane of the chest. Synchro Alternating Forward Lunges (Intermediate) - All three Athletes will begin by standing tall, and side-by-side. The Team will then interlock elbows of teammates, with outside athletes having one arm free, and the middle athlete having both arms interlocked with teammates arms. All three Athletes will then begin by lunging forward (only forward) and touching their back knee to the ground, at the same time, and return back to a standing position with feet back in line and hips and knees fully extended. All 3 knees must touch the ground at the same time before standing back up, and arms must always be interlocked for repetitions to be counted. The non-working hand of the outside Athletes cannot touch their body or assist in anyway to help get out of the lunge. Athletes can rotate positions at any point. The movement will be considered synchro at two points: When all three Athlete's back knee is touching the floor and all three Athletes are standing fully upright. Synchro Goblet Squats (Novice and Masters) - All three Athletes will begin standing, fully upright with the knees and hips extended, holding the KB horns upright and the KB at a height between the chest and neck. While maintaining the KB grip position, the Athletes will lower the hip crease to below the knee and stand back up to the fully-upright position for each rep. The movement will be considered synchro at two points: When all three Athlete's hip crease is below the knee and all three Athletes are standing fully upright. Line Facing Burpees - Line Facing Burpees must be performed perpendicular to and facing the line. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the line. Stepping and/or jumping back to the starting position are both permitted. Intermediates: Must jump over the line using a two-foot takeoff. Novice/Masters: Single-legged jumping or stepping over is permitted. For 3-person teams, all three Athletes must have their chest and thighs on the ground at the same time and jump over the line at the same time. Score 3: Total Reps Completed WOD 4 Got a better WOD 4 name? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee! WOD 4 – INDIVIDUAL "IT'S A PRESSING MATTER" Festivus Games On a 3-minute Running Clock Establish a 3 Rep Max Bench Press. At 3-2-1 Go! the Athlete will load the bar and then lie on the bench and perform a set of 3 bench press. The weight may be adjusted up or down as necessary. Weight changes must be no less than 5#. No plates less than 2.5# may be used. Score will be the weight of the heaviest successful set of 3. WOD 4 INDIVIDUAL STANDARDS Bench Press - Athletes must lie flat on the bench with feet either touching the floor or on ONE 45-lb bumper plate. Athletes must maintain 3 points of contact with the bench: Head, shoulders, and hips. Athletes may ask for assistance unracking the bar but no assistance can be given for any repetition for it to count. After unracking the bar the Athlete must begin with full control of the bar, elbows extended. The bar will then be lowered to sternum area of chest until the bar touches the chest. The rep is complete when the bar is pressed upward and the elbows are fully extended. If the spotter gives assistance, at any time during a rep, the bar must be racked for safety reasons and that set will not count. If the judge feels it is safe to do so, the Athlete may, again, unrack the bar and begin reps again. Reps must be unbroken. The Athlete may attempt their set as many times as the Athlete wants. However, if ANY assistance is given by the spotter the complete set does not count. Score 4: Heaviest Successful Set of Three Lifts WOD 4 – TEAM "IT'S A PRESSING MATTER"Festivus Games On an 8-minute Running Clock Combined 3 Rep Max Bench Press At 3-2-1 Go! the first Athlete will load the bar and then lie on the bench and perform a set of 3 bench press. Each athlete on the team will complete sets of 3 bench press. Athletes may go in any order and the weight may be adjusted up or down as necessary. Weight changes must be no less than 5#. No plates less than 2.5# may be used. Score will be the total weight of each Athlete’s heaviest successful set of 3. WOD 4 TEAM STANDARDS Bench Press - Athletes must lie flat on the bench with feet either touching the floor or on ONE 45-lb bumper plate. Athletes must maintain 3 points of contact with the bench: Head, shoulders, and hips. Athletes may ask for assistance unracking the bar but no assistance can be given for any repetition for it to count. After unracking the bar the Athlete must begin with full control of the bar, elbows extended. The bar will then be lowered to sternum area of chest until the bar touches the chest. The rep is complete when the bar is pressed upward and the elbows are fully extended. If the spotter touches the bar at any time during a rep, the bar must be racked for safety reasons and that set will not count. If the judge feels it is safe to do so, the Athlete may, again, unrack the bar and begin reps again. Reps must be unbroken. The Athlete may attempt their set as many times as the Athlete wants. However, if ANY assistance is given by the spotter the complete set does not count. Score 4: Total Combined Heaviest Successful Set of Three Lifts UNCOMMON MOVEMENT CLAUSE Back to Top We don't state every possible scenario that might be possible or allowed for our movements. We try to clearly state the minimums required for reps to be accepted. If we don't explicitly state whether you can or can't do something then the final step you should take is to consider the "Uncommon Movement Clause." Any movement deemed uncommon or out of the ordinary, or used to amend, shorten, or change the accepted movement standard or range of motion, including line of action, of any event movement can and will be disallowed. It is the responsibility of the athlete to notify the judge and Festivus Games, LLC of any questionable movement before the workout.FINALS WOD There will be no FINALS WOD for this event. The top three Teams after all the WODs above are complete, in each division, are podium champs.STANDARDS VIDEOS We will provide standards videos at least 8 weeks before the event. We reserve the right to tweak certain movement standards between now and then. Keep checking back here for modifications. TIE BREAKER Ties are automatically calculated so they don’t take up extra time with an extra tie-breaker WOD at the event. If two Athletes/Teams are tied, the scoring system/leaderboard will look to see which Athlete/Team had the most, highest placements. If Athlete/Team A place 1, 1, 1, 6 and Athlete/Team B placed 2, 2, 2, 3 then Athlete/Team A wins the tie breaker. If both Athletes/Teams had the same best placings then the Athlete/Team who won WOD 1 is the tie breaker. It continues in this manner until it finds the overall better Athlete/Team. ADAPTIVE OR PARTICIPATION VS. COMPETING Adaptive athletes, or those who are uninjured and otherwise healthy, but who have a limitation that prevents them from performing any of our event movements according to standards, are welcome and may still register to PARTICIPATE rather than COMPETE. However, any rep or movement sequence not performed according to our WOD standards will not count or be added to the score. Festivus Games is feats of strength for the rest of us, but it is a competition. Therefore, it's important that any rep and WOD sequence scores be according to uniform standards when COMPETING for a podium spot. Adaptive or otherwise healthy but limited-movement athletes should contact their specific Host directly to confirm accommodations that may be needed to facilitate PARTICIPATION. Also, athletes PARTICIPATING rather than COMPETING for podium should communicate with their judge for any WOD where additional scaling will occur so judges aren't verbally calling "No Rep!" even though they will not be counting the reps not done to standard. EQUIPMENT ALLOWED Q: What equipment can be worn? A: Gloves, wrist wraps, belt, elbow/knee sleeves, "lifter" shoes. Q: Can I wear deadlift straps? (anything that wraps around the bar that reduces a need to grip) A: No, deadlift straps are NOT allowed. No Versa Gripps! Q: Can we bring our own rope? A: Yes and your own rope is the only equipment of your own that you can use during the competition. Q: This maybe a dumb question but are ammonia packets allowed? A: Ask your Host when you get to the event, however, we’d advise against it as it’ll take time you are not likely to have to spare. WHATCHA THINK? Name* First Last Email* Enter Email Confirm Email Thoughts About Our WODs? Let Us Know!*EmailThis field is for validation purposes and should be left unchanged.